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SwimRace-specific

Broken 200

4 × 50 at 200 race pace, 10–20 s between

Time
≈27 min
Hard
≈7:01
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard

What we typed

25 m pool. Warm up 500 easy. 4 × (50 freestyle very hard at 200 race pace, 15 s rest). 200 easy. 4 × (50 freestyle very hard at 200 race pace, 15 s rest). Cool down 200 easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

7 steps

25 m pool

Warm upFreestyle

500 mEasyZ2
4×50 m

RepFreestyle

200 race pace

50 mVery hardZ5

Rest

15 secZ1

SwimFreestyle

200 mEasyZ2
4×50 m

RepFreestyle

200 race pace

50 mVery hardZ5

Rest

15 secZ1

Cool downFreestyle

200 mEasyZ2

Targets that fit you. Swims use Garmin's effort levels (easy, moderate, hard, all out…). Send-offs listed as clock times are the original, elite intervals — scale them to leave yourself the rest the set intends.

Scaled version

4 × 50 with 30 seconds' rest.

Build the scaled version in Forge

About this session

What it trains

200 race pace, broken so you can hold it — add the times for a 'broken 200'.

Who it's for

Competitive swimmers and fast triathletes.

Related workouts

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Garmin and Garmin Connect are trademarks of Garmin Ltd. or its subsidiaries. Zwift is a trademark of Zwift, Inc.; Fit File Forge isn't affiliated with Zwift. Athletes and coaches named here don't endorse Fit File Forge.